Goal: Strengthen the Glutes for Power & Mobility

Most people think squats or deadlifts are the best exercises for glutes, but they actually place more emphasis on the quads and hamstrings. The Hip Thrust is unique because it targets the glutes most at the top of the movement — the position we need for power in the golf swing.

For golfers, strong glutes are essential. They help create ground force, maintain posture, and improve pelvis rotation. They also work as the opposite of the hip flexors, which means contracting the glutes helps relax tight hip flexors. This can improve hip mobility and reduce the chance of getting stuck in “S-posture” or early extension.

The key is to focus on hip extension, not arching the lower back. At the top, squeeze the glutes hard for 1–2 seconds to really activate them.

Try 2–3 sets of 6–10 reps. If doing the single-leg variation, perform 6–10 per side. Move slowly, control your range of motion, and don’t rush.

This exercise is included in multiple Fit For Golf programs and is one I recommend to all golfers looking to build strength, mobility, and speed.